Train West Van – CrossFit
Warm Up (No Measure)
30/30 Glute Band Steps / Side
W/Coach
10 Romainian Deadlifts
10 Hang Power Cleans
10 Strict Press
10 Reverse Lunges Alternating
10 Deadlifts
Front Rack Lunge (Weight)
Alternating Sides – Building – From Floor
16 Reps
12 Reps
8 Reps
[Rest 2:00 Between Sets]
Record Heaviest Round
WOD (Time)
For Time
30 Deadlifts
24/30 Cal Row
20 Deadlifts
16/20 Cal Row
10 Deadlifts
8/10 Cal Row
[Rest 4:00]
10 Double DB Snatch
200m Run
20 Double DB Snatch
200m Run
30 Double DB Snatch
200m Run
RX+ = 155/225lbs 20/35lbs
Workout intention is Hinge Endurance – Think 24.1, 24.2
IF you experience excessive back soreness from lots of reps, Opt for Hang Snatch and Lighter Deadlift, Pushing the Row and Run
Pair up – Individual Workout but Stagger – When 1st Athlete Finishes Part 1, Second Athlete Starts
**Faster Athlete first
Extra Credit (Weight)
Build to 5RM Hip Thrust